MU progressions
Nasty Girls
3 rounds of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (135/95#/60%)
*20 min cap
Compare to July 9/15
Nasty Girls
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Ryan
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Open gym
Hang Power Clean x 3 reps
55-65-75-85#
“Nasty Girls”
3 rounds of:
50 Air Squats
21 ring rows + 21 assisted dips on the rings
10 Hang Power Cleans (60#)
Time: 15:24 (surprise pr! Last year was 16:34)
Was not expecting that after missing so many classes recently 🙂
WOD with ring rows and paralette dips and 135#
Time – 13:14
3:10 PR over 2014.
Thanks for the class Shane!
Quad smashing
Jefferson Curls 10×15#
EMOTM 10 min – 10 reps
KB Front Rack Seat Squats 2×30#
More quad smashing…
WOD:
Rx until 6 of 7 MUs in round 2
then switched to x3 pullups/dips
= 19:56
WOD as Rx’d
18:22
53 sec PR … but my MU were ugly, ugly, ugly.